Ranger's training thread

[ranger]

BTW, in my daily cross-training, I am still doing 90min OTBike at 22 mph between my two bouts of rowing, OTErg and OTW.

So my weight is getting _very_ good.

I'll have no problem making weight for BIRC 2010.

ranger

[ranger]

Both Mike VB and Rocket Roy pull their 2Ks at 9.5 SPI.

At 9.5 SPI, 1:37 is 40 spm.

With such as weak drive (9.5 SPI), I assume that their drive time is much longer than mine, something like .75 seconds rather than .55 seconds.

If so, 40 spm is a 1-to-1 ratio for them.

.75 seconds for the drive.

.75 seconds for the recovery.

Not much rest at all.

At 1:37, I am now in just under a 3-to-1 ratio.

ranger

[Carl Watts]

Excellent I will be back here after BIRC that starts on the 21st November 2010 to see the final result of all your hard training. Seeing as a 2K is going to be the only verified result we will ever get from you it will have to do.

You have set yourself some pretty high expectations.

Until then, Good luck with it.

[ranger]

Seeing as a 2K is going to be the only verified result we will ever get from you it will have to do.

Nah.

Once I start reeling them off, you'll have verified results, day in and day out, for the next six months.

All sharpening routines are done by the clock and are 2K predictors.

And trials of all sorts are good sharpening.

I suspect I'll do all of the races and establish a whole new set of pbs before WIRC.

ranger

[ranger]

Pulling at 13 SPI with a .55 second drive, even at 40 spm, I am in just under a 2-to-1 ratio.

If I pull just a little harder (14 SPI?) and reduce the drive length to .5 seconds, at 40 spm, I hit that 2-to-1 ratio on the button.

14 SPI @ 40 spm is 560 watts.

1:25.5 pace.

And I am still resting a second between each drive!

ranger

[ranger]

Ah.

So _that's_ how the Danish lightweights do it!

40 spm

BAM-rest-rest.

BAM-rest-rest.

BAM-rest-rest

2-to-1 ratio

118 df.

Hey, I think I am gettin' the hang of it.

I wonder:

Am I going to rate 40 spm for 2K, too?

Even at 12 SPI, that 1:30 pace.

ranger
.

[ranger]

Clearly, that's what I will want to do at some point before WIRC:

8 x 500m (3:30 rest)

1:30 pace

2-to-1 ratio

40 spm

12 SPI

ranger

[PaulH]

Can we just be absolutely clear on this? No qualifications, no sorta-kinda-maybe, and no backtracking. Can you confirm that you are now sharpening?

Yep.

For the next six months.

Ooh, I thought we'd got a definitive answer, but then I realized ranger has still left wiggle room:

I usually get a dozen seconds or so over 2K from a month or so of hard sharpening

and

_Everyone_ sharpens in pretty much the same way for pretty much the same benefit: a dozen seconds over 2K.

So sharpening results in 12 seconds of improvement. And you achieve that in about a month. Hence you can't be sharpening for 6 months, you can only be sharpening for a month or so, and then maintaining for 5 months.

Or in other words, yes, ranger claims to be sharpening now, but in due course he'll be able to explain that he wasn't actually sharpening. Ah well...

[ranger]

So sharpening results in 12 seconds of improvement. And you achieve that in about a month. Hence you can't be sharpening for 6 months, you can only be sharpening for a month or so, and then maintaining for 5 months.

No, my experience is that you can get gains from sharpening for about two months.

Yes, then I will just be on a rotation of workouts that will maintain that sharpness another four months, something like the Wolverine Plan--lots of 1:50 @ 20 spm every other day with AT, TR, and AN sessions in the foreground, which will keep me race ready.

ranger

[lancs]

Clearly, that's what I will want to do at some point before WIRC:

8 x 500m (3:30 rest)

1:30 pace

Let us know when you get to three reps.

Although I actually think you'd struggle at two...

[KevJGK]

Clearly, that's what I will want to do at some point before WIRC:

8 x 500m (3:30 rest)

1:30 pace

Let us know when you get to three reps.

Although I actually think you'd struggle at two...

Although he's fast for his age; from reading rangers' posts I think he would struggle to do a single 500m at 01:30 pace.

[ausrwr]

Ah.

So _that's_ how the Danish lightweights do it!

40 spm

BAM-rest-rest.

BAM-rest-rest.

BAM-rest-rest

2-to-1 ratio

118 df.

Hey, I think I am gettin' the hang of it.

I wonder:

Am I going to rate 40 spm for 2K, too?

Even at 12 SPI, that 1:30 pace.

ranger
.

No, you're not going to rate 40 for even 500. And you've never seen a Danish lightweight if you think they row in a 2-1 ratio. Have a look at some video, on the erg or on the water. Nowhere near it.

Look, don't try and twist reality to your feelings on what the world SHOULD be.

You've got two choices as I see it:
1) Accept that you're not as good as you've been positing and just try to achieve your best and to remedy your weaknesses.
2) Ignore reality and keep talking about what you might do, and blather about what you're (NOT) doing day to day.

I reckon 2. Anyone care to bet against me?

[ranger]

Nice 11K OTW, after 15K OTErg, and 90min OTBike.

The beat goes on.

Beautiful fall days here in Ann Arbor.

ranger

[ranger]

just try to achieve your best

Duh.

What else?

I always try to do my best.

That's why I haven't sharpened to race for the last seven years.

You get better by improving you UT rowing, as I now have.

No one has ever gotten better by sharpening.

ranger

[ranger]

And you've never seen a Danish lightweight if you think they row in a 2-1 ratio

Then they need to talk to Nav, so that he can tell them what they are _really_ doing even though they don't think so.



What is important is what Nav thinks, not what people are really doing.

ranger